Apr 22 - Monday Workout

https://www.fitocracy.com/entry/21327592+21327593/

 

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:10:000:10:000:10:00 (+2 pts)

Dumbbell Bench Press:

• 70 lb x 15 reps31.8 kg x 15 reps70 lb x 15 reps (+85 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+105 pts)
• 100 lb x 8 reps45.4 kg x 8 reps100 lb x 8 reps (+116 pts)
• 110 lb x 6 reps49.9 kg x 6 reps110 lb x 6 reps (+124 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 lb x 8 reps (+101 pts)

Dumbbell Flyes:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 42.5 lb x 10 reps19.3 kg x 10 reps42.5 lb x 10 reps (+20 pts)
• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+21 pts)
• 60 lb x 8 reps27.2 kg x 8 reps60 lb x 8 reps (+22 pts)

Machine Incline Bench Press:

• 110 lb x 15 reps49.9 kg x 15 reps110 lb x 15 reps (+31 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+36 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+44 pts)
• 180 lb x 8 reps81.6 kg x 8 reps180 lb x 8 reps (+45 pts)
• 190 lb x 8 reps86.2 kg x 8 reps190 lb x 8 reps (+48 pts)

Bent-Arm Dumbbell Pullover:

• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+24 pts)
• 55 lb x 20 reps24.9 kg x 20 reps55 lb x 20 reps (+25 pts)
• 60 lb x 20 reps27.2 kg x 20 reps60 lb x 20 reps (+26 pts)

Other Weightlifting:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+13 pts)
• 57.5 lb x 12 reps26.1 kg x 12 reps57.5 lb x 12 reps (+14 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+14 pts)
• serratus pull downs

Dips - Chest Version:

• 20 reps || weighted || 25 lb20 reps || weighted || 25 lb20 reps || weighted || 25 lb (+159 pts)
• 12 reps || weighted || 35 lb12 reps || weighted || 35 lb12 reps || weighted || 35 lb (+100 pts)
• 10 reps || weighted || 35 lb10 reps || weighted || 35 lb10 reps || weighted || 35 lb (+80 pts)
• 5 reps5 reps5 reps (+20 pts)
• drop set at the end, but not much of one... I was gassed

Close-Grip Front Lat Pulldown:

• 120 lb x 15 reps54.4 kg x 15 reps120 lb x 15 reps (+18 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+18 pts)
• 130 lb x 10 reps59 kg x 10 reps130 lb x 10 reps (+18 pts)
• 130 lb x 10 reps59 kg x 10 reps130 lb x 10 reps (+18 pts)
• 130 lb x 10 reps59 kg x 10 reps130 lb x 10 reps (+18 pts)

One Arm Lat Pulldown:

• 100 lb x 8 reps45.4 kg x 8 reps100 lb x 8 reps (+43 pts)
• 100 lb x 8 reps45.4 kg x 8 reps100 lb x 8 reps (+43 pts)
• 105 lb x 12 reps47.6 kg x 12 reps105 lb x 12 reps (+49 pts)
• 105 lb x 12 reps47.6 kg x 12 reps105 lb x 12 reps (+49 pts)

Wide-Grip Pull-Up:

• 12 reps12 reps12 reps (+97 pts)
• 12 reps12 reps12 reps (+97 pts)
• 10 reps10 reps10 reps (+76 pts)
• 10 reps10 reps10 reps (+76 pts)
• 10 reps10 reps10 reps (+76 pts)
• SS1

Calf Press On The Leg Press Machine:

• 518 lb x 15 reps235 kg x 15 reps518 lb x 15 reps (+81 pts)
• 518 lb x 15 reps235 kg x 15 reps518 lb x 15 reps (+81 pts)
• 588 lb x 12 reps266.7 kg x 12 reps588 lb x 12 reps (+100 pts)
• 588 lb x 12 reps266.7 kg x 12 reps588 lb x 12 reps (+100 pts)
• 588 lb x 10 reps266.7 kg x 10 reps588 lb x 10 reps (+100 pts)
• 588 lb x 12 reps266.7 kg x 12 reps588 lb x 12 reps (+100 pts)
• 588 lb x 12 reps266.7 kg x 12 reps588 lb x 12 reps (+100 pts)
• 588 lb x 10 reps266.7 kg x 10 reps588 lb x 10 reps (+100 pts)
• 588 lb x 10 reps266.7 kg x 10 reps588 lb x 10 reps (+100 pts)
• 518 lb x 12 reps235 kg x 12 reps518 lb x 12 reps (+78 pts)
• SS1

Weighted Decline Sit-Up:

• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+62 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+62 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+62 pts)

Reverse Crunch:

• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)

Knee Tuck:

• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)

Oblique Crunch:

• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)